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<title>The Top 5 Myths About Fruits And Vegetables</title>
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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
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<font size="4" face="Verdana">The Top 5 Myths About Fruits And
Vegetables</font></b></p>
<p align="center" style="margin-top: 1; margin-bottom: 1">
<font face="Verdana">Written by Jennifer Tuttelman, MS, RD, LDN</font></p>
<p align="center" style="margin-top: 1; margin-bottom: 1">Massachusetts
Nutrition Board, Eat Well Be Fit Committee Member</p>
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<font face="Verdana" size="1">The catchphrase �5-A-Day� is being thrown
by the wayside; it is being replaced with a more desperate sounding
�More Matters�. You may wonder why this program with a longstanding
name, which is recognized by millions of Americans, is all of a sudden
changing. The answer is easy. Americans are not eating the recommended
5 or more servings of fruits and vegetables every day. In fact,
according to the 2004 MA Behavior Risk Factor Surveillance System, 73%
of residents in Needham and the surrounding areas do not eat at least 5
servings of fruits and vegetables daily. So yes, this probably means
YOU! Therefore, the agency in charge, Produce for Better Health, took a
different tactic and went with a new, more simplistic catchphrase. Just
eat more fruits and vegetables than you currently are, because chances
are you are not eating enough!</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">There are many reasons why people do not
incorporate fruits and vegetables into their daily life. Below are the
top 5 myths why people fail to measure up.</font></p>
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<font face="Verdana" size="1"> </font></p>
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<font face="Verdana" size="1"><u><b>Myth #1</b></u>: �If I have
never heard of it before, it can�t be good!�</font><!--mstheme--></font><!--msthemelist--></td></tr>
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<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">When you walk around the aisles of any
supermarket these days, there are more and more varieties of fruits and
vegetables available to the consumer than ever before. This is a
fantastic thing! Supermarkets are working hard to import more produce
from other countries that grow delicious varieties that are not usually
available in the US. Take advantage of this! Have you ever tried
Jicama (pronounced �hic-a-ma�)? Jicama is a wonderful vegetable that is
very popular in Asia and Mexico. Once you peel the thin outer (brown
and ugly) skin off, inside is a white juicy, sweet and crunchy treat
that is a great addition to salads, crudit� platters and many cooked
dishes. It is also packed with healthy nutrients, as with all fruits
and vegetables. </font></p>
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<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">There are probably many fruits and
vegetables that you have not tried or even noticed before. This doesn�t
mean that they are not delicious or that you won�t like them. Next time
you go food shopping, buy 1 small piece of something new. Ask the
produce clerk to help you pick out a good piece and if (s)he knows how
to prepare it. You can also go to
<a style="color: blue; text-decoration: underline; text-underline: single" href="http://www.5aday.gov/">
www.5aday.gov</a> or
<a style="color: blue; text-decoration: underline; text-underline: single" href="http://www.produceoasis.com/">
www.produceoasis.com</a> if you need to find out more information about
fruits and vegetables, including preparation instructions.</font></p>
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<font face="Verdana" size="1"> </font></p>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"><u><b>Myth #2</b></u>: �Frozen fruits
and vegetables are just not as healthy.�</font><!--mstheme--></font><!--msthemelist--></td></tr>
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<font face="Verdana" size="1"> </font></p>
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<font face="Verdana" size="1">Of course fresh produce tastes best most
of the time. However, don�t discount the frozen aisle. Frozen fruits
and vegetables can also taste delicious and it is a great alternative to
fresh produce. Fruits and vegetables are flash frozen right after
harvesting, resulting in minimal loss of nutrients. In fact, often the
time it takes the fresh fruits and vegetables to travel to your local
market will result in some nutrient loss as well. Produce does lose
some fiber content by freezing, however the benefit of eating the frozen
varieties far outweigh eating nothing at all! If there are fruits that
you love to eat during the summer, like blueberries, try a bag of
frozen! They are still packed with nutrition but are not so expensive
during the winter when it is difficult to get fresh ones. You may even
prefer eating the fruit frozen. Kids love eating these small �fruit ice
pops�. </font></p>
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<font face="Verdana" size="1"> </font></p>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"><u><b>Myth #3</b></u>: �Why should I
eat fruits and vegetables when my favorite cereals, juices and snack
foods are fortified with all the important nutrients that I need or
I can take a multi-vitamin instead?�</font><!--mstheme--></font><!--msthemelist--></td></tr>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Scientists isolate single nutrients in
foods and conduct extensive studies to deem that they are very important
in keeping certain body functions healthy. The food industry then takes
these claims and exploits them, adding them to all sorts of products on
our shelves. The problem is that we really don�t know for sure what the
benefits of these single nutrients are without all the other beneficial
nutrients that co-exist with them naturally in whole foods like fruits
and vegetables. </font></p>
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<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">For example, there are so many nutrients
in a sweet potato besides from the highly touted Beta-carotene that all
work together to do benefit our bodies. Beta-carotene may only work
efficiently in conjunction with these other nutrients. Some of these
nutrients have been identified and understood, while others we may not
even know about yet. That is the mysterious secret of whole foods,
which we cannot duplicate in any fortification, shake or vitamin pill.
The food industry spends millions and millions of dollars on the
fortification of foods and telling consumers all about it. That poor
sweet potato, red pepper and zucchini unfortunately do not have the
lofty budget to tell you how good they are for you.</font></p>
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<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Basically, there is no equal substitute
for getting the nutrients naturally found in fruits and vegetables
unless you eat them. There is no shortcut, don�t let marketing make you
think otherwise.</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"> </font></p>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"><u><b>Myth #4</b></u>: �I�m on this
new diet that doesn�t allow me to eat fruits and vegetables.�</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" align="justify" style="margin: 1px 5px"> </p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Never go on any diet that omits a food
group from your daily intake. There are diets that claim that fruits
and/or vegetable metabolize slowly/faster than other foods, causing all
kinds of problems. Other diets claim that fruits have too much sugar,
therefore are evil and you must stay far away from them. There are
still other diets that restrict the color of fruit and/or vegetables
that you can eat. Before you go on any diet that has you restrict
your fruit and vegetable intake, think twice. Fruits and vegetables are
hands down one of the healthiest thing that you can consume. Common
sense would tell you that cutting out one of the healthiest things from
your daily intake is not a wise decision.</font></p>
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<font face="Verdana" size="1"> </font></p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"><u><b>Myth #5</b></u>: Fruits have too
much sugar in them, so I need to limit them.</font><!--mstheme--></font><!--msthemelist--></td></tr>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">True, fruits have sugar in them. But they
also have fiber in them which slows down the absorption of the sugar in
the fruit. In addition, there are vitamins, minerals, phytochemicals
and anti-oxidants in them. All these things work to combat some
diseases and maintain your overall health. This far outweighs the
effects of the sugar found in fruit. </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">The sugar in fruit is one of the last
things you need to worry about. Focusing your energy on limiting added
sugars which are abundant in processed foods, restaurant foods and the
plethora of soft drink and fruit juices on the market is far more
productive for your health and well-being. </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">However, fruit juice (even 100% juice)
does have a good amount of sugar in it. If you have ever squeezed your
own juice before, you know how many oranges it takes to create one glass
of orange juice. So by drinking that 8-10 ounce glass of juice, you are
eating the equivalent of many pieces of fruit but without the fiber! If
you love your juice, try mixing it with a glass of seltzer water or some
plain water. Eating a whole orange is always going to be a better choice
than drinking a glass of orange juice! </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Now don�t you feel like running to the
supermarket to try some new varieties of fruits or vegetables today?
Get rid of these fruit and vegetable myths and you�ll be on your way to
a truly healthy lifestyle.</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">To quote a recent (1/28/07; Michael Pollan)
NY Times magazine article:</font></p>
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<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Eat food. Not too much. Mostly Plants.
</font></p>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p>
<p align="justify" style="margin: 1px 5px"><i>
<span style="font-family: Verdana"><font size="1">Jennifer Tuttelman is
a Registered Dietitian and has worked for the Massachusetts Department
of Public Health for many years. She currently sits on the
Massachusetts Nutrition Board. She is also an active member of Eat
Well/Be Fit Needham, a committee dedicated to improving the health and
well being of Needham residents. This town-wide committee is composed
of concerned professionals consisting of the Needham Health Department,
Needham Public Schools, Beth Israel Deaconess Hospital Needham,
Nutritionists, Physicians, Needham Park and Recreation Commission, the
Council on Aging, the Massachusetts Department of Public Health and
local residents and businesses. For more information, contact the
Needham Health Department</font></span></i></p>
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